Teach Me. Three key factors combine to drive this age-related weight gain, Dr. Add resistance exercise along with your cardio activities, since resistance exercise helps increase and maintain your muscle mass. Get enough sleep , because too little sleep can increase your appetite and decrease your daytime energy levels.
Lower stress levels , since the stress-related cortisol hormone can contribute to weight gain. November 16, November 11, November 09, November 07, November 05, After 50, you need to decrease to 1, calories. Thirty to 60 minutes of moderate physical activity daily is recommended along with cutting calories. Some studies say spicy foods can boost metabolism, like capsaicin, which is found in chili peppers. Drink plenty of water. Green tea may help boost metabolism as well.
Just have it in small amounts. Processed foods, such as white flour and refined sugar, cause fluctuations in your blood sugar and contribute to food cravings. If you eat clean, meaning whole, unprocessed foods for six days a week, then enjoy a day off.
Just get back to healthy eating the next day. I like Weight Watchers because it teaches you portion control, which is key. Also, the My Fitness Pal app is a free food journal that lets you track what you eat. Fitbits that track your activity help, too, so you get in extra steps.
Sleep is extremely important regarding our weight. Studies show people who are sleep deprived consume more calories and tend to be more overweight. Plus, research shows that older adults have higher protein needs than younger adults, making it all the more important to add protein-rich foods to your meals and snacks 17 , Finding an eating pattern that both promotes weight loss and nourishes your body can be difficult.
Consulting a registered dietitian can help you determine the best way to lose excess body fat without having to follow an overly restrictive diet. In addition, a dietitian can support and guide you throughout your weight loss journey. Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time 19 , 20 , Cooking meals at home allows you to control what goes in — and what stays out — of your recipes.
It also lets you experiment with unique, healthy ingredients that pique your interest. Vegetables and fruits are packed with nutrients that are vital to your health, and adding them into your diet is a simple, evidence-based way to drop excess weight. For example, a review of 10 studies found that every daily serving increase of vegetables was associated with a 0.
Another study in 26, men and women aged 35—65 associated eating fruits and vegetables with lower body weight, reduced waist circumference, and less body fat Working with a personal trainer can especially benefit those who are new to working out by teaching you the correct way to exercise to promote weight loss and avoiding injury.
Plus, personal trainers can motivate you to work out more by keeping you accountable. They may even improve your attitude about exercising.
A week study in adults showed that one-on-one personal training for 1 hour per week increased motivation to exercise and increased physical activity levels Regularly eating convenience foods, such as fast food , candy, and processed snacks, is associated with weight gain and may hinder your weight loss efforts Convenience foods are typically high in calories and tend to be low in important nutrients like protein, fiber, vitamins, and minerals.
Cutting back on convenience foods and replacing them with nutritious meals and snacks that revolve around nutrient-dense whole foods is a smart way to lose weight. Finding an exercise routine that you can maintain long term can be difficult.
For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others on a regular basis. If solo activities are more your style, try biking, walking , hiking, or swimming on your own. This may be especially true if you have family members with these conditions 30 , Tell your healthcare provider about your symptoms so they can decide the best testing protocol to rule out medical conditions that may be behind your weight loss struggles.
One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods.
Whole foods , including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats. In many studies, whole-food-based diets, both plant-based diets and those that include animal products, have been associated with weight loss 32 , Many studies have shown that eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat 34 , 35 , A study in 1, people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat.
Metabolic syndrome increases your risk of heart disease, diabetes, and stroke Eating the majority of your calories during breakfast and lunch, while enjoying a lighter dinner, may be a worthwhile method to promote weight loss. Although body weight is a good indicator of health, your body composition — meaning the percentages of fat and fat-free mass in your body — is important as well.
Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal There are many ways to measure your body fat percentage. Drinks like sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies are often packed with calories and added sugars. Drinking sugar-sweetened beverages, especially those sweetened with high-fructose corn syrup, is strongly linked to weight gain and conditions like obesity, heart disease, diabetes, and fatty liver disease 39 , 40 , Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.
If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals. As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies.
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